Rounder, broader, larger shoulders!
03-08-2010 09:19 PM
Running with the Big Boys
Alas, shoulder health and integrity will do more than any 1 particular lift for mass.
Originally Posted by TripDog
03-13-2010 07:58 PM
i found this superset online, ive found it very useful. after i do my olympic style presses, this is what i do to really tear my shoulders up. do this with a fairly light dumbell.
12 reps front raises (or rear raises if front delts have got enought work already)
12 reps side (lateral raises)
12 reps military press
03-21-2010 12:18 PM
I suffer from Left should instability related to collar bone snap 3 different times in the same spot. SO I tend to spend a considerable amount of time attempting to build my shoulders up. I just started with this shoulder warm up I found (no linky I not old enough yet ) go to youtube and search for "Ultimate Two Minute Shoulder Warm-up"
Then my somewhat normal routine is:
arnold press 6-8r x3
db press 6-8r x3
reverse pec dec 8r x3
db front raise 8-10r x3
db lat raise 8-10r x3
cable bent over press 8-10r x3 (never knew what this damn thing was called, put the cable in the bottom position, grab the D handles set and lean forward in lunge position and press keeping your elbows and shoulder in line with your back. you should be leaning forward about 45 degree angle.)
finish with single arm cable later raise and press 8-10r x3
It varies a little from week to week sometimes I modify the exercises or substitue others depending on where I feel my shoulders are lacking
03-28-2010 01:57 AM
rounded shoulders really are a product of good medial delts. I always train rear delts as part of my back workout, not with shoulders. Favorite medial delt exercises: 1 arm DB push press hard and heavy, sets of 3-5 reps and 1 arm lean away lateral raises (grab onto a power rack or cable fixture).
Rear delts: face pulls, bent over reverse flyes, BW inverted rows, and for a novel stimulus every once in a while: lean away chin ups (start as a regular chin up then lean back and try to finish as a BW row). Really any pulling motion toward your face/neck.
03-28-2010 02:09 AM
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